Tips For Making The Bed More Qualified

Tips For Making The Bed More Qualified - Rarely adults who experience sleep soundly. Because it is 44% of adults and parents experiencing sleep problems. Lack of sleep has become a bad habit of many people. When bedtime is a pretty indispensable so that the body has time to do a recovery so as to have the power to run the daily activities the next day. Dr. Jennifer Ashton says lack of sleep or sleep soundly can not harm health and reducing the harmony with couples.

Sleep disorders can be associated with various diseases, like obesity, high blood pressure, a bad mood, decreased productivity well on your way, the Office or at home. As reported by from CBS News, Thursday (10/4/2010), there are several ways you can improve the quality of sleep, among others:

1. Limit Caffeine consumption. Simply put, the caffeine can make someone stay awake. The effect of caffeine could last for eight hours in the body. So, by drinking a cup of coffee at night will keep people awake. Do not drink coffee at least four to six hours before bed can help to get a good quality.

2. Relax before bedtime. Stress will not only make You sad, but also disrupt sleep quiescence. Do some kind of ritual pre-bed about 10 minutes to an hour can relieve stress, such as relaxation with light reading, meditation, aroma therapy, stretching, light or hot water bath can also help You get better sleep.

3. Do sports at the right time. Regular exercise can help to get a good sleep at night. Time and the intensity of exercise seem to also play a role in the effect of sleep.

4. If you are the type who get energy or become more active after exercising, so it is best not to do sports at night. Regular exercise in the morning can even help overcome insomnia.

5. treat the bedroom stays quiet, dark, and comfortable. For most people, a bit of sound or light alone is able to interfere with sleep, such as the voice of the cat and the glow of your laptop or television. Use earplugs, window, bedding, curtain air conditioner (AC) or anything that could create the ideal bedroom environment. And do not use a lamp if you awaken at night, because of his speech he could trigger the risk of cancer, instead use the bed only. The ideal temperature for the bedroom is between 20 to 23 degrees Celsius. Temperatures above 24 or below 12 degrees Celsius can disrupt sleep comfort.

6. Eat well, sleep well. Don't go to bed with an empty stomach, but avoid too heavy meals before going to bed. Some foods that can help sleep is a low-fat milk contains tryptophan, tuna fish, halibut, avocado, egg, almond, peach, pumpkin, walnuts, apricots, wheat, asparagus, potatoes, and bananas. Also avoid drinking too much water at night, because it can make you wake up in the middle of the night to the bathroom.

7. limit the nicotine. Smoking before sleep, although make relaxing, actually put the stimulant into the blood stream. Effect of nicotine are similar to caffeine, and nicotine can make you wake up in the middle of the night. This should be avoided by not smoking before sleep.

8. avoid taking a NAP. A NAP can make the problem worse if you have a sleep disorder. If you want to sleep, try not too long, just 15 to 20 minutes after 8 hours of time awake in the morning.

9. Keep pets off the bed. Does Your pet sleep? This can make You wake up in the middle of the night because of allergies or animal movement. The best is tidurkan them on the floor is not on your bed.

10. avoid watching TV, eating, or discussions that provoke emotions in the bed

In addition to the above, we can also try other ways namely:

1. Fairly bright (recommended Sun) throughout the day to set the sleep cycle. When the State was forced to make you unable to connect with the Sun, then try all day You got enough light lighting.

2. When you are having trouble sleeping, don't watch television because of the color and brightness of the television screen to your brain zapped back to work, so you would be hard for drowsy and fall asleep if you don't really tired.

3. If You wake up in the middle of the night, do not turn on the lights or TV or look at the clock because it will spur the brain to work, but immediately returned to lay until you fall asleep. If a certain condition, You can't sleep, try reading up on shady (not too bright) until you feel sleepy.

4. force myself to go back to bed with a laid down on the bed, most of you will be half asleep and half-waking up without realizing it, although you're not sleepy.

5. Disiplinkan hours of sleep. Try to sleep and wake up with the same time.

6. try a pillow or bedding. Have to ask, how many years You have been using pillows and bedding are the same? Do you often wake up with your back pain? If there is place enough relief to sleep you and your partner? If all the answers "Yes", maybe you need to replace the pillows and bedding with better quality.

7. listen to the gentle strains of music. Turn off the room lights and listen to the gentle strains of music as lullabies. This music will soothe your body and mind and you will get a restful sleep.

8. techniques for calming the body and mind. After hours to work, Your brain and body need soothed. Perform a ritual before going to bed, like warm water bathing, meditation, and yoga. Do these rituals, place, manner and the same hour every night. Repeat this ritual will "remind" your body and mind, that it is time to relax and sleep.

In ways above then we will be better quality sleep. Sleep quality is not determined by the length of time we need to sleep. Sometimes sleep within 5 minutes is more quality than sleep 6 – 7 hours.